When it comes to breakfast, it doesn’t get much more old school than oatmeal.
The heart-healthy hot cereal’s longevity is impressive, and for good reason: It’s a good source of whole grains and soluble fiber, which is associated with low LDL cholesterol (as long as you keep your saturated fat consumption low). According to the American Heart Association, adults who eat 2,000 calories a day can have six to eight servings of grains, though half of them should be whole.
Oatmeal can be pretty plain, but adding a bunch of sugar can quickly turn it into a calorie bomb. Stick with unprocessed oats, and mix in your own toppings to make it more interesting.
Lean protein is also a component of a healthy breakfast– especially one that keeps you full until lunch. And if you aren’t hungry, you should have an easier time passing up that office box of donuts.
You can combine oatmeal and lean protein with these two recipes to make a filling and healthy breakfast.
1. Peanut Butter Banana Oatmeal
Combine 1/2 cup of oats with 1/2 cup of milk (almond works great here, but regular and soy are good too) in a small sauce pan over medium heat. Once the mixture begins to bubble and thicken, turn it down to low and add 1 tablespoon of peanut butter, 1 sliced banana and 1 teaspoon of chia seeds. Stir until bananas soften and peanut butter mixes into oats.
2. Egg White Oatmeal
Mix 1/3 cup oats with 1/3 cup milk, 1/3 cup water in a sauce pan with banana, dried fruit, nuts and spices of your choice. Let cook until oats soften and liquid is absorbed, then add 2 egg whites and cook for another two minutes until incorporated.